What Type of Therapy is Best for Me? The Ultimate Guide of Therapy Modalities

What are therapy modalities?

Therapy is not a one-size-fits-all approach. There are dozens of modalities that therapists use to treat different types of illnesses. A therapy modality is just the method of treatment. All therapy modalities have the same goal: help you overcome mental health struggles and live brighter, happier, and healthier. But how they get there will vary. 

Some modalities focus on emotions, while others focus on thoughts or behaviors. Some believe change is rooted in exploring your past experiences, and some are very focused on the present. Some highlight the importance of social relationships and others teach individual coping skills. 

No therapy modality is wrong—they’ve all been backed by years of scientific research—but one will probably be more right for you. EMDR is a very powerful therapy modality for PTSD, but won’t help your relationship issues like the Gottman Method will.

Why is choosing the right therapy modality important?

It’s no secret: therapy can be expensive. Although most practices (like Lifebulb) accept insurance, so their clients only pay $30-$50 in copay, and some accept sliding scale payments, those little incremental payments can add up. Once you’ve decided to start therapy, it’s important to get in with the right therapist who has the experience and specialty in your chosen therapy modality to help you.

The goal of therapy is not for you to be in therapy forever. The goal is to get you feeling better, heal past hurts, and give you the tools so that when difficult circumstances arise in the future, you won’t need therapy. (Not that there’s anything wrong with coming back to therapy—often we focus on one thing during therapy and need to come back later, like someone who focuses on their social anxiety but later needs to come back for grief counseling.)

So, for your sake, it can help to do some research before your first therapy session on therapy modalities and types of therapists. Let’s dive into the types of therapy treatment modalities.

What type of therapy do I need?

To first decide what type of therapy modality is right for you, you have to understand why you are coming to therapy. To help you pinpoint this reasoning, ask yourself:

• What do you want to gain from therapy? 
• What do you want to let go? 
• How do you want to change throughout therapy? 
• If you are coming for a specific mental health issue, which one(s)? 
• How long have you been dealing with this issue? 
• Do you prefer a more direct, practical approach or do you like to seek healing through many different paths?
• Do you consider yourself an emotional person (or do you want to work on connecting with and feeling your emotions)?
• How much time are you willing to commit to therapy? 
• Are you willing to do work outside of a therapy session towards improving your mental health?

This is not a complete list, but knowing the answers to some of these will help you choose on a therapy modality that is best for you.

Types of therapy

Let’s go through some of the most common types of therapy. You may feel like you could be benefited by more than one, and this is normal. Remember that all of these are proven by science to be effective in treating mental health disorders. Some will just be a better fit than others. 

Let’s dive in.

EMDR Therapy

Best for… Those with trauma or PTSD.

Eye Movement Desensitization and Reprocessing (EMDR) Therapy is a highly effective treatment for individuals who have experienced trauma or other disturbing life events. This therapy involves a structured approach that includes bilateral stimulation, such as eye movements or taps, to help clients reprocess distressing memories. By stimulating the brain's natural healing processes, EMDR can alleviate the persistent effects of trauma, reduce emotional distress, and bring about significant psychological healing.

Can help treat…

EMDR is almost exclusively used to treat trauma, PTSD, and traumatic memories. Although these things often correlate with anxiety, depression, and substance abuse, EMDR will mostly focus on processing those negative emotions. 

Motivational Interviewing

Best for… People who have trouble desiring change on their own or who are caught in unhealthy behavioral patterns. 

Motivational Interviewing is a collaborative and goal-oriented approach that helps individuals find their own motivation for change, resolve ambivalence, and build self-confidence. Through empathetic listening, non-judgmental exploration, and guiding conversations, therapists help individuals identify and strengthen their own motivation to make positive changes in their lives. Motivational Interviewing is particularly effective in addressing issues such as addiction, unhealthy behaviors, and resistance to change, empowering individuals to take charge of their own journey towards a healthier and more fulfilling life.

Can help treat…

• Addiction 
• Substance Use
• Impulsive decision making
• Patterns of unhealthy behavior 
• Feeling “stuck” in your ways 
• Gambling
• Other addictions: internet, social media, working, shopping/impulse buying, stealing, etc.

Cognitive Behavioral Therapy

Best for… People who want practical coping skills and to address looping negative thoughts.

CBT, as it is also called, is sometimes considered the “gold standard” for therapy. This is not because it is better than others, but because it is applicable in most therapy sessions. Even therapists who specialize in other therapy modalities on this list will likely use CBT in small amounts. 

Can help treat…

• Anxiety
• Depression 
• ADHD
• Relationships Issues
• Panic Disorder
• Grief
• Trauma

Person-Centered Therapy

Best for… Most therapists will use a person-centered (also known as humanistic) approach. 

Person-centered therapy is a therapeutic approach that emphasizes the inherent worth and potential of each individual. With a strong focus on empathy and unconditional positive regard, this therapy aims to create a safe and non-judgmental space for clients to explore their thoughts and emotions. By fostering a trusting and supportive relationship between therapist and client, Person-Centered Therapy empowers individuals to gain self-awareness, tap into their inner resources, and make meaningful changes in their lives.

Good for:

• Anxiety 
• Depression
• Stress Management
• Relationship Issues
• Grief
• Trauma

Dialectical Behavioral Therapy

Best for… People with strong emotions and mood swings who have difficulty coping with them. Also good for people who have had little success with other therapies.

Dialectical Behavioral Therapy (DBT) is an evidence-based treatment designed to help individuals with emotional dysregulation and unstable relationships. This therapy combines individual therapy sessions with group skills training to provide practical tools and strategies for emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness. By integrating acceptance and change-focused techniques, DBT aims to help clients live a more balanced and fulfilling life, even in the face of intense emotions and challenging circumstances.

Good for…

• Personality Disorders

• Borderline Personality Disorder
• Depression
• Anxiety Disorders
• Eating Disorders
• Substance Use Disorders
• Post-Traumatic Stress Disorder (PTSD)
• Bipolar Disorder
• Self-Harm Behaviors
• Suicidal Ideation

Mindfulness Therapy

Best for… People who want to learn applicable skills and treat their issues holistically, through body and mind. 

Mindfulness Therapy is a therapeutic approach that incorporates principles of mindfulness meditation to help individuals cultivate present-moment awareness and develop a non-judgmental attitude towards their thoughts, feelings, and sensations. By practicing mindfulness, individuals can learn to observe their experiences without getting caught up in them, reducing stress and enhancing overall well-being. Mindfulness Therapy can be beneficial for a wide range of mental health concerns, such as anxiety, depression, and chronic pain, providing individuals with a valuable tool for self-care and personal growth.

Can help treat…

• Anxiety
• Depression
• Chronic pain
• Stress management
• Grief
• Anger management
• ADHD
• OCD
• Adjustment Disorders

Psychodynamic Therapy

Best for… People who are willing to commit a lot of time to therapy and are willing to work to uncover unconscious childhood dynamics and painful memories. 

Psychodynamic Therapy explores the unconscious processes, childhood experiences, and interpersonal dynamics that shape an individual's thoughts, feelings, and behaviors. Through open and honest dialogue, individuals gain insight into how past experiences may be influencing their present challenges. By bringing these unconscious patterns to light, individuals can develop a deeper understanding of themselves, gain resolution, and work towards personal growth and healing. This is a powerful therapeutic method, especially because it often can treat multiple issues at once, but because of its sometimes intense and rather time-consuming nature, isn’t recommended for everyone. 

Can help treat…

• Depression
• Anxiety Disorders:
• Relationship Issues
• Childhood Trauma
• Self-Identity and Self-Esteem Issues
• Grief and Loss
• Behavior Patterns or Addictions

Interpersonal Therapy

Best for… People who want to work on their relationships, either with a partner/family/friend or by themselves.

Interpersonal Therapy (IPT) focuses on understanding and addressing interpersonal issues that contribute to an individual's emotional distress. By examining patterns of communication and interaction, IPT aims to improve relationship skills, conflict resolution, and social functioning. This therapy offers practical strategies to cope with life transitions, unresolved grief, difficulties in forming new relationships, and other challenges that impact the way individuals relate to others. Unlike the Gottman Method, described below, IPT is frequently helpful to individuals who want to work on how they approach and engage with others and their relationships. 

Can help treat…

• Premarital marriage
• Recovering from infidelity or broken trust
• Healing from toxic relationships 
• Social anxiety or isolation and withdrawal 
• Family conflict 
• Relationship conflict 
• Communication skills
• Attachment styles 

The Gottman Method

Best for… couples who want to prepare for marriage or work through challenges.

The Gottman Method is a highly acclaimed approach to couples therapy, founded on extensive research and observation of successful relationships. This therapeutic approach focuses on increasing friendship, enhancing communication, managing conflict, and creating shared meaning and goals in relationships. By providing couples with effective tools and strategies, The Gottman Method helps partners build a solid foundation of trust, intimacy, and mutual respect, fostering healthy and satisfying relationships.

Can help treat…

• Marital issues
• Premarital questions
• Relationship conflict
• Miscommunication 
• Infidelity or loss of trust 

Emotion-Focused Therapy

Best for… People who are primarily struggling with their emotions. 

Emotion-Focused Therapy (EFT) is a form of therapy that places emotions at the center of healing and personal growth. By exploring and processing emotions in a safe and supportive therapeutic environment, individuals can gain a deeper understanding of their emotional experiences and develop healthier ways of coping. EFT is particularly effective in transforming emotional distress and enhancing emotional bonds in relationships, ultimately leading to increased self-acceptance, improved communication, and more satisfying connections with others.

Emotion-Focused Therapy (EFT) is a compassionate and effective therapeutic approach that can help individuals navigate various mental health challenges. Here are some of the mental disorders and issues that EFT can be beneficial in treating:

1. Depression
2. Anxiety Disorders
3. Trauma and Post-Traumatic Stress Disorder (PTSD)
4. Relationship Issues
5. Eating Disorders:
6. Resolving Interpersonal Conflicts
7. Self-Esteem and Self-Identity Issues
8. Emotional Dysregulation

Strengths-Based Therapy

Best for… People who want to be empowered to make their own change. 

Strengths-Based Therapy focuses on identifying and building upon an individual's strengths, talents, and abilities. By shifting the focus from problems to solutions, this therapy encourages individuals to explore their own resources and external supports that can foster personal growth and resilience. Strengths-Based Therapy recognizes that each individual has unique strengths and capacities, and by harnessing these strengths, individuals are empowered to overcome challenges, achieve their goals, and live a more fulfilling life. Similar to CBT and person-centered therapy, many therapists will use strengths-based therapy within their chosen specialty modality. 

Can Hep treat…

• Depression 
• Anxiety 
• Trauma and Post-Traumatic Stress Disorder (PTSD)
• Substance Use Disorders
• Eating Disorders
• Self-Esteem Issues
• Relationship Issues
• Career or Life Transitions

Narrative Therapy

Best for… People who have experienced a trauma or chronic trauma and want to separate their identity from what happened to them. 

Narrative Therapy is a collaborative and empowering approach that helps individuals separate their problems from their identity. By externalizing issues and exploring the stories individuals tell themselves about their lives and relationships, this therapy allows for a fresh perspective to emerge. Through these conversations, individuals can gain a more comprehensive understanding of their experiences and find alternative narratives that promote growth, resilience, and positive change. Narrative Therapy empowers individuals to rewrite their own stories and become the authors of their lives.

Can help treat…

• Trauma
• Chronic trauma (poverty, living in a war zone, neglect, etc.)
• Chronic-PTSD
• PTSD

Conclusion

Therapy can be overwhelming when you’re first starting out, even after you’ve made the decision to give it a shot. By taking some time to research therapy modalities and types of therapists, you can start therapy well-informed. 

As you’re looking for therapists, ask what treatment modality they specialize in and if they are familiar with the treatment modality of your choice. If they don’t, ask if they have any referrals and recommendations for therapists in the field. 

By asking therapists for this information upfront (or looking through their bio for the information), you save yourself the trouble of going through the first session. “Shopping around for a therapist” can be time-consuming and expensive. Know what you want before you start, so you can spend less time looking for a therapist and more time healing. 

Lifebulb employs over a hundred therapists specializing in different modalities. Browse our therapist directory to find a therapist near you. 

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